Hey Friends!
WHOA! Weekend Post – not saying much! Here is the WOD 🙂
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WARM UP
Hinge Warm Up
2 Rounds not for time:
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts
10 dislocates + weight,
10 toe touches + 5 inch worm push ups,
10 KB swings + 5 Goblet squats,
10 pull aparts
Deadlift
5 X 2
Spend 8 Minutes working up to a heavy-ish DEFICIT deadlift. To do this put 1 or 2 weight plates on the ground to stand on to build a “platform”. This should make the bar lower than it usually is. choose an appropriate height and weight. No dog-crap form!
Row’d Royalty WOD 16.1:
2000m Row.
Score 16.1A is the first 1000m
Score 16.1B is the total time for the 2000m.
Hinge-Centric Cool Down
Foam Roll – Hamstrings, Calves, T-Spine, Glutes
Stretch – Hamstrings, Calves, Pecs, Forearms
Stretch – Hamstrings, Calves, Pecs, Forearms
Set up the monitor:
[av_video src=’https://www.youtube.com/watch?v=AZTqXDKeQDo’ format=’16-9′ width=’16’ height=’9′ av_uid=’av-2fo7i7′]